Be Well Workout of the Week: Get in the Post-Broad Street Recovery Zone

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I’m sure many of you ran Broad Street this weekend, and you’re not quite ready to get back out there and run again (like, ever, maybe). But this workout, which does include of a bit of running (sorry!) will help you recover, ease those sore muscles, and work off the brunch you ate after the big race.

First, you’re going to start with a light jog to warm up and convince your muscles to get moving, then do some easy stride intervals (not a complete sprint, but open up your stride and increase your speed a bit). After you finish your stride intervals, you’ll finish your run with a little core circuit and a really good stretch. We promise, you’ll feel great in no time. 

Be Well Workout of the Week: Get in the Post-Broad Street Recovery Zone

5-minute light jog to warm up
30-second stride :: 60-second jog recovery x 10
20-second stride :: 45-second jog recovery x 10
10-second stride :: 30-second jog recovery x 10
5-minute light jog to cool down

Core Circuit
20 bicycle crunches
30-second plank
20 supermans
20 bicycle crunches
30-second side plank on your right side
20 supermans
20 toe taps
30-second side plank on your left side
20 supermans

Once you’re done with the circuit, have a good stretch session. (If you need ideas for post-run — and pre-run — stretches, you can find some here.)

Explanation of exercises

Bicycle crunch: Lie on your back in sit-up position: feet on floor, knees bent, hands behind the head to support the neck. Lift your feet off the floor, extend your left leg to straighten, and twist your torso as you touch your left elbow to right knee. Draw the left leg in as you push the right leg out, and twist the other direction, touching your right elbow to left knee. Repeat by alternating sides in a fluid motion.

Plank: Get in push-up position, resting on your elbows; keep back, hips, and legs in a straight line. Hold.

Superman: Start laying on your stomach with your arms extended. Lift your legs and arms of the ground and upward. Hold for two seconds. Return to the starting position.

Side plank hold: Lay on your side and prop up your upper body on your forearm, keeping your elbow in line with your shoulder. Both feet should be on the floor, with your top foot just in front of your back foot for stability. Lift your hips off the floor so your body is in a straight line. Hold.

Toe taps: Lie on your back with arms by your side and legs in the air, knees bent at 90 degrees. Alternating left and right, gently touch your toes to the floor, pulling your belly button to your abs to keep your lower back from arching. (If it does arch, don’t bring your feet all the way to the floor.)

» Did you complete this week’s BeWOW? Tell us how you did in the comments! Or, feel free to tweet at us about it using the hashtag #BeWOW. Check out all the BeWOW workouts here.

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Audrey McKenna Hasse is the owner of A.M.Fit, a personal training and healthy consultation business on the Main Line. You’ll find her workouts every week right here on Be Well Philly.

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